Helpful Tips for Your Trip

• Plan-ahead by making a grocery list and sticking to it
• Eat before your grocery shopping trip to prevent impulse buying
• Look for coupons and sale items. Only purchase sale items you usually use or need
• Start with the perimeter of the store to find fresh fruits, vegetables, whole grains, lean meats and low-fat dairy
• Read food labels carefully paying special attention to the ingredient list and serving size
• Look high and low- on the top or bottom shelves for healthy options

Poultry

• Select poultry breast without skin
• Ground chicken or turkey may include dark meat or skin. Choose ground chicken or turkey breast (97% fat free) which is made of only ground poultry breast

Red Meat

• Choose lean ground beef (greater than 93% lean)
• Select beef or pork loin cuts with little to no marbling (fat running through the meat)
• Limit processed meat such as bacon, sausage, ham and luncheon meats which are likely to be high in sodium and are strongly associated with colon cancer

Canned Foods

• Choose low sodium or no added salt canned items such as vegetables, spaghetti sauce, soups and tuna
• Choose oil-based salad dressings and read the label for sodium. A better option is to make your own dressings at home

Produce

• Choose fresh, local produce
• Make sure to select a variety of fruits and vegetables with different colors. Deep colors like red, orange, deep green and dark purple provide a variety of vitamins, minerals and phytochemicals

Fish/Seafood

• Purchase enough fish or seafood for 2-3 meals each week
• Choose fatty fish such as salmon, mackerel, herring and sardines that provide essential omega-3 fatty acids important for heart and brain health

Dairy

• Choose low fat cheese, cream cheese, cottage cheese, sour cream, milk and yogurts
• Find cheese that is less than 3 grams of saturated fat and under 170 mg sodium per ounce
• Choose Greek yogurt that is low in fat and added sugars. A good choice has less than 140 calories, is low in added sugars and under 2 grams saturated fat

Grains

• Select mainly whole grains such as quinoa, barley, wild rice, farro, oats, whole grain breakfast cereals, whole wheat tortillas, corn tortillas, whole grain English muffins and pitas
• Choose breads that are 100% whole grain with the word WHOLE grain listed first on the ingredient list
• Include pastas made with whole wheat, brown rice, quinoa or beans
• Find breakfast cereals that provide at least 5 grams of fiber and less than 5 grams of added sugar

Ingredients

1/4 cup Olive Oil

1/4 cup Balsamic Vinegar

1    tsp Dijon mustard

1/2 tsp Garlic Powder

2    tsp Honey

1/2 tsp Salt

1/8 tsp Pepper

Instructions

1. Combine all ingredients in a jar with a tight-fitting lid.
2. Shake until well combined.
3. Refrigerate and let flavors blend for at least 30 minutes.